Free Running Foundations Clinic

6PM May 31st @ Sessions:6

Looking to take your running form from funky to fantastic?

Join us for a RUNNING FOUNDATIONS CLINIC on Thursday night, May 31st at 6pm. Andrew Simmons, head coach at Lifelong Endurance, will take you through the foundational movements which anyone can master to become a better runner.

What to Expect in the Clinic:

Learn how to warm up the major muscles you need to ‘turn on’ before you run.
Run without pain: 4 common problems you can resolve by the end of class.
Drills and Implementation: putting it all together!
This class will equip with the knowledge and skills you need to start the process of becoming the efficient, comfortable runner you want to be. This is the perfect kick-starter for our annual June Run Challenge!

Cost: FREE

*MEMBERS & NON-MEMBERS ARE WELCOME!

RSVP through our FB event

Strength Cycle Week #4, Session 1

Push Press
1 x 5 @ 50%
1 x 5 @ 60%
1 x 4 @ 70%
1 x 4 @ 80%
3 x 3 @ 85%

Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 2:00 (six 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~3:00 after 2:00 interval.

Complete 4 Rounds for Time:
100 meter Sprint
5 Toes to Bar

Clap Your Hands if You’re Happy!

Jump Rope Tabata:
Singles, speed steps, RR/LL, DU, repeat

12 Minute AMRAP:
30 Double Unders
5 Deadlifts (225/155)
10 Clapping Push-ups

Saturday WODs

Endurance WOD (7:45a)
“Wes”
Complete for Time:
800 meter Run with 25 lb. plate
Then, 14 Rounds of:
5 Strict Pull-ups
4 Burpee Box Jumps (24/20)
3 Power Cleans (185/130)
Then, 800 meter Run with 25 lb. plate

Community WOD (10:00a)
Complete for Time:
400 meter Run
Then, 10 Rounds of:
5 Pull-ups or Ring Row
4 Burpee Box Jumps or Step-ups
3 DB Cleans
Then, 400 meter Run

Week #3 of Strength Cycle, Session 2

Push Press
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 70%
1 x 4 @ 75%
3 x 3 @ 80%

Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:40 (five 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:20 after 1:40 interval.

Dessert: Plank Tabata
*Front, L side, R side, reverse: repeat once

An Opportunity to work on Skills

Bent-over Row
10-8-6-4-2
*Increase weight each round, if able.

Complete for Time:
8 Bar Muscle-ups
8 Single-arm KB Front Rack Squat (50/35), R arm
8 Single-arm KB Front Rack Squat (50/35), L arm
6 Bar Muscle-ups
6 Single-arm KB Front Rack Squat (50/35), R arm
6 Single-arm KB Front Rack Squat (50/35), L arm
4 Bar Muscle-ups
4 Single-arm KB Front Rack Squat (50/35), R arm
4 Single-arm KB Front Rack Squat (50/35), L arm
2 Bar Muscle-ups
2 Single-arm KB Front Rack Squat (50/35), R arm
2 Single-arm KB Front Rack Squat (50/35), L arm

Metcon Chipper

Complete for Time:
1000 meter Row
50 Sit-ups
50 Double Unders
750 meter Row
40 Sit-ups
40 Double Unders
500 meter Row
30 Sit-ups
30 Double Unders
250 meter Row
20 Sit-ups
20 Double Unders
100 meter Row
10 Sit-ups
10 Double Unders

Week #3 of Strength Cycle, Session 1

Push Press
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 70%
1 x 4 @ 75%
3 x 3 @ 80%

Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:40 (five 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:20 after 1:40 interval.

Dessert: Core Tabata
*Alternate between hollow rocks and supermans (4 of each)

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